Written by: Radhika Rangwani, Registered Psychotherapist (Q)
Reviewed by: Sarah Bento De Sousa, PharmD RpH
Our perception of ourselves profoundly affects how we navigate the world and engage with others. One critical aspect that influences our self-image is our core beliefs. Core beliefs are deep-seated, fundamental convictions about ourselves, others, and the world around us. These beliefs shape how we perceive ourselves, impacting our mental and emotional well-being.
As you can imagine, our core beliefs have a big impact on our weight loss journey – helping or hindering us when we consider our health goals, our progress and our worthiness regardless of our weight. In this exploration, we will unravel the intricate relationship between core beliefs, self-perception, and their effect on how we perceive our weight. Core beliefs become deeply ingrained in our subconscious mind which then, from time to time, resurface to our conscious state. These could be triggered by a situation, a thing or a person for most.
Understanding Core Beliefs
Core beliefs are the lenses through which we interpret and make sense of the world [1]. Often, they are formed during early childhood and are influenced by our upbringing, experiences, and interactions with significant people in our lives. They are powerful and pervasive, colouring our thoughts, emotions, and behaviours.
The Influence of Core Beliefs on Self-Perception
1) Body Image and Self-Worth: Core beliefs play a crucial role in shaping our body image. If our core beliefs about ourselves are negative or distorted, they can lead to a skewed perception of our bodies. We might perceive ourselves as overweight or inadequate, even if this is not an accurate reflection of reality [2].
2) Weight and Self-Esteem: How we view our weight is often tied to our self-esteem, which is closely linked to core beliefs. Negative core beliefs about worthiness and self-value can contribute to a negative body image, fostering a constant desire to alter our weight [3].
3) Fear of Judgment: Core beliefs about how others perceive us can intensify the fear of judgement based on our weight. These beliefs can make us overly conscious of our appearance, hindering our confidence and self-acceptance [4].
The Role of Self-Compassion
Self-compassion, the practice of treating oneself with kindness and understanding during times of suffering or failure, can be a transformative tool in altering these negative core beliefs [5]. By cultivating self-compassion, we can challenge and modify our core beliefs, leading to a more positive self-perception. This is often a long journey to teach ourselves the habit of being kind to ourselves – we recommend reaching out to your mental health team to assist, however these are a few quick tips that you can start considering:
1) Identify and Challenge Negative Beliefs: Self-compassion encourages us to recognize our negative core beliefs without judgement. Instead of berating ourselves for these beliefs, we can acknowledge them and challenge their validity [6].
2) Practice Self-Love and Acceptance: Through self-compassion, we learn to love and accept ourselves, irrespective of our weight or appearance. This shift in perspective helps in creating a healthier self-image and fosters self-esteem [7].
3) Develop a Balanced View of Weight: Self-compassion allows us to adopt a balanced view of weight and body image. We understand that our worth is not solely determined by our appearance but by our intrinsic value as human beings [8].
An interesting concept is that of ‘body neutrality’ which encourages individuals to shift their focus from appearance and body image towards appreciating the functionality and experiences of their bodies. Unlike body positivity, which emphasises embracing one’s body regardless of its shape or size, body neutrality promotes a neutral perspective, acknowledging the body as a vessel for experiences rather than placing emphasis on aesthetics. It emphasises what the body can do rather than how it looks, promoting self-acceptance and a healthier relationship with one’s body.
By fostering body neutrality, individuals can reduce the pressure to conform to societal beauty standards and alleviate negative self-perception, ultimately leading to improved mental well-being and body satisfaction. This approach encourages self-care practices that prioritise physical and emotional health without fixating on achieving a specific body image.
Overcoming Negative Core Beliefs
1) Seek Professional Support: If negative core beliefs are significantly impacting your self-perception and weight management efforts, consider seeking support from a mental health professional. Therapy can be an invaluable tool in challenging and changing these beliefs [9].
2) Surround Yourself with Positive Influences: Surround yourself with individuals who uplift and encourage you. Positivity from external sources can challenge and alter negative core beliefs, promoting a healthier self-image [10].
3) Practice Self-Affirmations: Engage in daily affirmations that counteract negative core beliefs. Repeat positive statements about yourself and your worth to rewire your brain and reshape your self-perception [11].
Conclusion
Understanding the impact of core beliefs on self-perception, particularly regarding weight, is a crucial step towards fostering a positive and compassionate self-image. Embrace the power of self-compassion to challenge and modify negative core beliefs, paving the way for a healthier relationship with yourself and your body. Remember, your worth is not defined by your weight, but by the love and compassion you extend to yourself.
References:
- Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
- Cash, T. F., & Deagle, E. A. (1997). The nature and extent of body-image disturbances in anorexia nervosa and bulimia nervosa: A meta-analysis. International Journal of Eating Disorders, 22(2), 107-125. [https://doi.org/10.1002/(sici)1098-108x(199709)22:2<107::aid-eat1>3.0.co;2-j]
- Puhl, R. M., & Heuer, C. A. (2009). The stigma of obesity: A review and update. Obesity, 17(5), 941-964. [https://doi.org/10.1038/oby.2008.636]
- Major, B., Eliezer, D., & Rieck, H. (2012). The psychological weight of weight stigma. Social Psychological and Personality Science, 3(6), 651-658. (https://doi.org/10.1177/1948550611434400)
- Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223-250.](https://doi.org/10.1080/15298860309027)
- Gilbert, P. (2005). Compassion: Conceptualisations, Research and Use in Psychotherapy. Routledge.
- Neff, K. D., & Vonk, R. (2009). Self-compassion versus global self-esteem: Two different ways of relating to oneself. Journal of Personality, 77(1), 23-50.](https://doi.org/10.1111/j.1467-6494.2008.00537.x)
- Neff, K. D., Pisitsungkagarn, K., & Hsieh, Y. P. (2008). Self-compassion and self-construal in the United States, Thailand, and Taiwan. Journal of Cross-Cultural Psychology, 39(3), 267-285. [https://doi.org/10.1177/0022022108314544]
- Canadian Mental Health Association. (n.d.). Types of Mental Health Professionals. [https://cmha.ca/find-help/types-of-mental-health-professionals]
- Haeffel, G. J., Abramson, L. Y., Brazy, P. C., Shah, J. Y., Teachman, B. A., & Nosek, B. A. (2010). Explicit and implicit cognition: A preliminary test of a dual-process theory of cognitive vulnerability to depression. Behaviour Research and Therapy, 48(6), 429-437. (https://doi.org/10.1016/j.brat.2010.01.006)
- Scheier, M. F., & Carver, C. S. (1985). Optimism, coping, and health: Assessment and implications of generalised outcome expectancies. Health Psychology, 4(3), 219-247. (https://doi.org/10.1037/0278-6133.4.3.219)
